从泰勒（Taylor）上一堂课，然后摇晃。它可能会帮助您减轻压力。
We all experience stress in our lives. Stress can come from everyday events, like missing a bus or giving a speech. Other times, stress comes from trauma.
While some may benefit from counseling or therapy, it can also be beneficial to work with the body and nervous system directly.
这是摇疗疗法进来的地方。
压力是对我们身体认为威胁的事物的自然反应。但是，慢性或剧烈的压力可能会带来很多negative effects在身体上。
Symptoms include:
- 易怒
- anxiety
-
沮丧 - 头痛
-
weakened immune system - increased risk of heart attack
这就是为什么压力管理对整体福祉至关重要的原因。摇疗就是一种这样的管理技术。
它也称为治疗或神经源性颤抖，这是由大卫·贝克利（David Berceli），博士。
该方法涉及摇动身体以释放张力和创伤，有助于调节神经系统。
Dr. Peter Levine developed躯体体验作为处理和释放创伤的基于身体的治疗。在他的书中Waking the Tiger: Healing Trauma,” Levine notes that animals can be observed shaking to release tension and stress. You might’ve seen a dog do this.
摇动或振动有助于释放肌肉张力，燃烧多余的肾上腺素并使神经系统平息至中立状态，从而管理体内的压力水平。
The autonomic nervous system
- 血压
- 心率
- respiratory rate
- body temperature
- digestion
- 代谢
- sexual arousal
它以两个相反的功能（称为上调和下调）来做到这一点。
- 上调增加了体内可用的能量。
- 下调降低了它。
When the body experiences stress, the autonomic nervous system elevates and affects bodily functions.
例如，当您的身体认为某些压力或威胁性时，您的自主神经系统会释放肾上腺素和皮质醇作为一部分战斗冻结的反应.
这加速了心rate and gives the body a burst of energy and strength to respond to the perceived threat.
身体还可能对压力源（例如工作或家庭压力）反应过度，这可能会损害您的健康。
Deregulation is then needed to bring energy levels back down, lowering heart rate, respiratory rate, and blood pressure. This brings the nervous system back to neutral and resets bodily functions.
摇动身体可以帮助缓解过度刺激的神经系统，并使身体恢复原状。
摇疗可以帮助管理短期和长期的情绪状态。
Regulating stress can also prevent it from building up and developing into symptoms of anxiety, trauma, or depression.
健康教练和创伤专家说：“压力是许多心理和情感失调的基准起点。”Adair Finucane，LMSW。“ [摇晃]是身体的释放，是神经系统的释放。您实际上是在摆脱压力，创伤的尘土，并且身体希望不坚持。”
调节压力会有所帮助：
- lessen symptoms of anxiety
- lessen
抑郁症状 -
mediate high blood pressure - 增强免疫功能
- improve mood
- 减轻心血管系统的压力
- reduce risk of obesity, heart disease, and diabetes
可以坐下或站立。专注于身体的特定部位，只需摇动它即可。
“Sometimes I just get goofy with it and make crazy movements,” Finucane says. “You can also just pause and … notice your breathing. Maybe even sigh it out, take a deep breath, and then take one of your arms and start wobbling it around a bit. Hang out here for three more breaths.”
Finucane强调您并不是真正寻找任何东西。只是注意和好奇。
问你自己：
- 在我体内感觉如何？
- 在我这样做之前，我的身体和情感感觉如何？
- 我这样做之后，我的身体和情感感觉如何？
完成后，您可以切换侧面。
在每条腿，臀部，然后是整个身体上重复。摇动它，移动您喜欢的任何零件，包括头，手指和底部。
You can follow along with Finucane’s video below or选择座位版本.
“我建议从很小的时候开始，” Finucane说。“我建议有人从未摇晃以前摇晃30秒开始他们的一天。”
Finucane says even minimal shaking, like 10–30 seconds, can change the nervous system and affects hormone production.
当您感到舒适时，您可以每天早晨和晚上将练习建立到30秒至2分钟。
您也可以随时感觉到急性压力，或者只是感觉到的时候。
Finucane说，她全天摇晃，包括小型发行版，例如从浴室返回时。
Alternatively, find a provider oftension and trauma releasing exercises (TRE)和follow their exercise instructions and guidance.
Certified TRE practitioners have training in tension and trauma releasing exercises and shaking therapy. You can find a provider close to you by searching thisTRE提供商列表.
As shaking therapy can release intense emotions, Berceli recommends bringing someone along to support you. This is especially true if you experienced severe trauma.
“这仍然是安全的，但是通常人们需要有人陪伴他们。他们可能会哭泣或焦虑，”他说。“ [他们可能会考虑带来]一位临床医生，他帮助他们调节这种情绪状态，甚至是他们感到安全和舒适的亲密朋友或伴侣。”
缺乏证据
虽然摇疗对许多人有效，但围绕该方法的科学证据仍然有限。
Body limitations
As with any physical movement, it’s important to consider your body’s abilities and limitations.
Berceli指出：“人们是否有身体上的局限性，例如[受伤的]膝盖或臀部。”“这并不意味着他们无法进行练习甚至震颤，而只是意味着他们必须小心……尊重身体的局限性。”
您可以选择在坐下时摇晃以避免受伤或减少身体的负担。
摇动可以帮助调节神经系统并在过度刺激时平静。
While evidence is still lacking, trauma and tension releasing exercises, like shaking, may be beneficial in managing and relieving stress.
如果您想减轻压力，请考虑在家中摇晃或与经过认证的提供商一起摇晃。
Marnie Vinall is a freelance writer living in Melbourne, Australia. She’s written extensively for a range of publications, covering everything from politics and mental health to nostalgic sandwiches and the state of her own vagina. You can reach Marnie viaTwitter,Instagram， 还是她website.
